Phil's don't talk about it, DO IT! journal

Mon Sept 17th

Jump rope moderate speed 30 min

Meals:

Meal 1: All-bran, skim milk, whey, strawberries, raspberries, walnuts
Meal 2: Oatmeal, 1/2 scoop whey, cinnamon, walunts
Meal 3: Egg, egg whites, brown rice, broad beans, chili peppers
Meal 4: Oatmeal, 1/2 scoop whey, nat peanut butter
Meal 5: Shake with 1/2 scoop whey, strawberries, raspberries, water
Meal 6: Chicken breast, broad beans, brussel sprouts, nat tahini
Meal 7: Chicken breast, broad beans, brussel sprouts, nat tahini

Snack: apple, mangosteen, cashews

Total cal: 2550

Ready for lifting again tomorrow...
 
Tues Sept 18

Kick ass work-out today! Second time through this routine. After finishing I was dripping with sweat and could barely move. I tried putting 2 45lb db's back on the rack and was so kicked that I had to wait 5 mins before I could pick them up! My form on the deadlifts was much better this time around, I could feel it + the gym manager said so. Felt a little pain in the back of my neck during the first two lifts though.

Warm-up: NROL warm-up routine 10 mins

NROL Break-in program, day 'B', Workout 2


60 secs rest btwn sets

Deadlift
15 x 62 kg
15 x 72


-superset-

Step up
15(each side) x 80 lbs(2 db's)
15(each side) x 90

Dumbell one arm shoulder press
15 x 30 lbs (1 30 db each side)
14(f) x 30


-superset-

Close grip lat pull-down
15 x 80 kg
14(f) x 90 kg

Reverse crunch
20 x bw
20

*Shoulder press: Found myself rushing the right side of the second set a bit because I was dyin',
 
Tues Sept 18

Meals:

Meal 1: All bran, whey, skim milk, strawberries, walnuts
Meal 2: Oatmeal, 1/2 scoop whey, walnuts
Meal 3: Oatmeal, 1/2 scoop whey, walnuts
PWO: Whey, 1 tbls honey, water, an apple
Meal 4: Shake with 1/2 scoop Whey, banana, papaya, water
Meal 5: Chicken breast, green beans/carrots/peas/corn, brown rice, olive oil
Meal 6: Chicken breast, carrots/green beans/peas/corn, nat. pb for desert
Meal 7: 1/2 scoop whey, nat. almond butter

Snacks: apple, papaya, dried apricots

Total cal: 2850

Just watched 'Stranger Than Fiction' for the first time. I'm in love with Maggie Gyllynhaal!
 
Dude! You have the diet down to near science!

The war of grand Alliance!

Phil's Diet is quite the SCIENCE of personal APPLIANCE and mental COMPLIANCE what a grand ALLIANCE!

No DEFIANCE just running smoother than a kitchen APPLIANCE!


best regards,

Chillen
 
Chillen said:
Dude! You have the diet down to near science!

The war of grand Alliance!

Phil's Diet is quite the SCIENCE of personal APPLIANCE and mental COMPLIANCE what a grand ALLIANCE!

No DEFIANCE just running smoother than a kitchen APPLIANCE!
Click to expand...

Just some good old self RELIANCE bro!



Wed Sep 19th

Day off, no workout

Meals:

Meal 1: All bran, whey, skim milk, strawberries, walnuts
Meal 2: Oatmeal, 1/2 scoop whey, walnuts
Meal 3: Egg, egg whites, brown rice, chili peppers, olive oild
Meal 4: Shake with Whey, raspberries, skim milk, nat pb
Meal 5: Chicken breast, brussel sprouts, olive oil
Meal 6: Chicken breast, brussel sprouts, olive oil

Snacks: apple, nat pb, cashews, dried apricot

4 fish oil sups

Total cal: 2650

------------------------------------------------------------------------

Thurs Sep 20th


NROL Break-in program, day 'A', Workout 3

warm up: 15 mins.

60sec rest btwn sets

4:15-4:50

Squat
15 x 82 kg(incl bar)
15 x 92 kg


-superset w/full rest-

Static lunge w/barbell
15(each side) x 62 kg
15(each side) x 62 kg

Two point dumbell row w/elbow out
15 x 40 lbs (each side)
15 x 45 lbs


-superset w/full rest-

push up
2 sets of 15

swiss ball crunch
2 sets of 20

Pretty good workout. Had a trainer work with me today to help with form. In some ways I liked it in other ways I prefer to work by myself. All in all I think I will benefit from the help though.

Meals:

Meal 1: All bran, whey, skim milk, strawberries, walnuts
Meal 2: Oatmeal, 1/2 scoop whey, walnuts
Meal 3: Oatmeal, 1/2 scoop whey, almonds
Meal 4: Chicken breast, steamed cauliflour/green beans, whole wheat roti, peanuts
PWO: Whey, 1 tbls honey, water, 2 apples
Meal 5: Lean beef, brown rice, broad beans
Meal 6: Shake with plain yogurt, 1/2 scoop whey, raspberries + almond butter, dried apricots

Snacks: pummello, cashews

3 fish oil sups

Total cal: 2950

A girl I work with told me that I was looking "more muscley lately," which totally made my day! :cool:
 
Fri Sept 21

No lifting/no cardio

Meals:

Meal 1: All bran, whey, skim milk, strawberries, walnuts
Meal 2: Oatmeal, 1/2 scoop whey, walnuts
Meal 3: Lean beef, brown rice, boiled veg
Meal 4: Chicken breast, brussel sprouts, olive oil
Meal 5: Chicken breast, brussel sprouts, olive oil
Meal 6: Nat pb, 1/2 scoop whey

Snacks: apple, pumello, dried apricots, nat pb

2 fish oil sup

Total cal: 2763

----------------------------------------------------------------------

Sat Sept 22

Another good workout, worked with trainer again.

Warm-up: NROL warm-up routine 10 mins

NROL Break-in program, day 'B', Workout 3


60 secs rest btwn sets

Deadlift
15 x 72 kg
15 x 72


-superset-

Step up
15(each side) x 90 lbs(2 db's)
15(each side) x 90

Dumbell one arm shoulder press
13(f)x 35 lbs (1 30 db each side)
10(f)x 35


-superset-

Close grip lat pull-down
10(f) x 90 kg
11(f) x 80 kg

Reverse crunch
20 x bw
20

By the time I got to lats my forearms were killing me and I felt totally weak, couldn't do the 15 reps

Went straight to poker after the workout and mananged to play for 6 hours without drinking any beer! Lost 20 bucks though... The workout made me seriously hungry, but all i had with me were protien shakes and apples, was able to order out some chicken and veg though.

Total cal: 3100 ?


----------------------------------------------------------------------

Sun Sept 23

Feeling seriously fatigued and tired, so decided to skip the cardio today.

I have now completed 2 weeks of NROL break-in, 6 workouts in total. I was planning to do 3 weeks of break-in, but since I haven't skipped a lifting day in 2 months, I'm going to take this week off and rest, then move to the NROL hypertrophy program this coming Saturday.

I'm planning to keep my calories around maintenance while I have my rest week.

Meals:

Meal 1: All-bran, skim milk, whey, strawberries, raspberries, walnuts
Meal 2: Oatmeal, 1/2 scoop whey, cinnamon, walunts
Meal 3: Chicken breast, broad beans, brown rice, olive oil
Meal 4: Lean beef, brown rice, broad beans, nat pb for desert
Meal 5: Shake with skim milk, raspberries
Meal 6: Plain yogurt, 1/2 scoop whey, raspberries, almonds

Snack: Dried apricots, cashews, nat pb

3 fish oil sups, tbls flax seed

Total cal: 2650
 
Mon Sept 24

Rest day

Meals:

Meal 1: All bran, whey, skim milk, strawberries, walnuts
Meal 2: Oatmeal, 1/2 scoop whey, walnuts
Meal 3: Lean beef, brown rice, boiled veg, flax seed
Meal 4: Chicken breast, brussel sprouts, olive oil
Meal 5: Chicken breast, brussel sprouts, olive oil
Meal 6: Nat pb, 1/2 scoop whey

Snacks: plum, dried apricot

3 fish oil sups

Total cal: 2475
------------------------------------------------------------------------

Tues Sept 25

Moderate run 30 min.

Meals:

Meal 1: All bran, whey, skim milk, strawberries, walnuts
Meal 2: Oatmeal, 1/2 scoop whey, walnuts
Meal 3: Oatmeal, 1/2 scoop whey, almonds
Meal 4: Shake with papaya, strawberries, 1/2 scoop whey, skim milk
Meal 5: Lean pork, boiled veg, brown rice
Meal 6: Chicken breast, broad beans, nat tahini, flax seed

Snacks: Cashew butter, nat pb, plum, apple

3 fish oil sups

Total cal: 2710
--------------------------------------------------------------------------

Wed Sept 26

Rest day

Meals:

Meal 1: All bran, whey, skim milk, strawberries, walnuts
Meal 2: Oatmeal, 1/2 scoop whey, walnuts
Meal 3: Oatmeal, 1/2 scoop whey, almonds
Meal 4: Oatmeal, 1/2 scoop whey, almonds
Meal 5: Chicken breast, brussel sprouts, olive oil
Meal 6: Chicken breast, brussel sprouts, olive oil

Total cals: 2315

----------------------------------------------------------------------

Thurs Sept 27

I was planning to take a whole week off, but I felt ready to go today and began NROL Hypertrophy I. This was the first time through day 'a' and a couple new moves for me.

Day 'a' workout 1

-superset-

Dumbell incline bench press
5 x 60 lbs (2 30lb db's)
5 x 60
5 x 70
5 x 80
5 x 90

Cable seated row
5 x 21.25 kg's??
5 x 26.25
5 x 31.25
5 x 36.25
5 x 41.25

-superset-

Dumbell shoulder press
5 x 50 lbs(2 25lb db's)
5 x 60
5 x 70
5 x 80
5 x 90

Wide grip lat pulldown
5 x 80 kg
5 x 90
5 x 90
5 x 90
5 x 90

-superset-

Barbell close grip bench press
5 x 42 kg
5 x 52
5 x 62
5 x 62
5 x 67
edit Oct 7: Now I'm wondering if I noted these down wrong, because on Oct 7 wasn't able to do this much(5 x 57 max), or it could be that since the other poundages were lighter on this day, I wasn't as exhausted by the time I got here. Not sure what happened...

High pull
5 x 35 lbs
5 x 55
5 x 55
5 x 55
5 x 55

Swiss ball crunch
3 sets of 15

This work out was not as intense as the break-in workouts were, probably because I went too light on a few of the moves and because there were only 5 reps as opposed to 15 in the break-ins. But the reps change each workout, so I'm sure the following workouts will be more intense.

This program is an upper/lower body split with one workout for each. I'm going to do each twice a week for a total of 4 workouts a week Tues/Thurs/Sat/Sun for 6 weeks and then take a break. I'm going to shoot for 2700 cals per day on workout days, maybe a little less on off days.
 
Last edited:
Sat Sept 29

Today was first workout of NROL Hypertrophy I day 'b'. New moves for me were Bulgarian split squat and Deadlift Shrug. Worked with trainer today. Great workout, dripping with sweat and total exhaustion. Could have gone heavier on the BS squats. My hands were absolutely killing me from all the gripping on back to back DL, BS Squat, and Step-ups with very little rest in between. By the last step up I couldn't have done another one for a million dollars...well maybe one.

Day 'b' workout 1

All with 60 sec rest

Squat
10 x 92 kg
10 x 92 kg
10 x 92 kg
10 x 92 kg

Deadlift with shrug
10 x 72 kg
10 x 72 kg
10 x 72 kg
10 x 72 kg

-superset-

Bulgarian Split Squat
10 x 50 lbs
10 x 50 lbs
10 x 50 lbs
10 x 50 lbs

Step Up
10 x 90 lbs
10 x 90 lbs
10 x 90 lbs
10 x 90 lbs

Reverse crunch
3 sets of 15

PWO: 2 apples, whey, water
----------------------------------------------------------------------

Although I'm trying to bulk up, I think I'm putting on a bit too much fat, so I did some reading today on nutrition for endomorphs. I'd say I'm Endo/Meso, but leaning more towards endo. I'm going to tinker with my macros a bit, lowering to moderate carbs and higher protien, keeping the fat about the same and see how that works. I'm going to shoot for 40p/30c/30f. I've also decided to cut out the high-gi honey in my PWO shake, I'm going with fruit/whey/water. Here are a few interesting articles (also some info for ectos in there as well):
 
Phil you have the correct mind composite for your goals dude. Adjust according to what your body is telling you or providing in feedback in conjunction to what you are doing. Then reading and educating yourself and analyzing your routine with common sense.

This is going to make you go many places, dude.


ROCK ON!......


Watch, look and Listen....to your body...it will in fact tell you if you are doing the correct or wrong things.......adjustments lead to change.....staying the same......get the same results.......


ROCK ON! Phil!
 
Chillen said:
Watch, look and Listen....to your body...it will in fact tell you if you are doing the correct or wrong things.......adjustments lead to change.....staying the same......get the same results.......


ROCK ON! Phil!
Click to expand...

Agree! and thanks! and YOU ROCK ON!
----------------------------------------------------------------------


Sun Sept 29

Day 'a' workout 2

All with 30 sec. rest

-superset-

Dumbell incline bench press
15 x 70 lbs
15 x 70
15 x 70


Cable seated row
15 x 41 kg
15 x 43
15 x 43

-superset-

Dumbell shoulder press
15 x 60 lbs
10 x 60(f)
15 x 50

Wide grip lat pulldown
15 x 60 kg
15 x 60
15 x 60

-superset-

Barbell close grip bench press
10(f) x 42 kg
11(f) x 42
10(f) x 42

High pull
15 x 32 kg
15 x 32
15 x 32

Swiss ball crunch
3 sets of 15

Good workout. Duration around 45 min. I find 15 reps with 30 sec. rest very exhausting. I followed the 30 sec rests as strictly as I could, one time i took a minute rest. I felt so weak by the time I got to the close grip bench... which I also find harder than with a wider grip. Cable seated row is nearly the whole stack, so i'll have to add some weights next time. Could have gone a bit heavier on the DB inclines, first two sets were pretty easy. Need to improve form on High Pulls, also they seem to aggravate my feet.

Meals:

Meal 1: Oats, whey, skim milk, strawberries, walnuts
Meal 2: Egg, egg whites, brown rice, veg, nat tahini
Meal 3: Shake with water, skim milk, whey, nat pb
Meal 4: Lean beef, broad beans, flax seed, nat pb for desert
Meal 5: Shake with water, milk, whey, nat pb
PWO: Apple, whey shake with water
Meal 6: Goodbye party for a friend, so a kick-ass cheat meal consisting of piles of king prawns cooked in tamarand sauce YUM!, grilled beef with ginger & chili and rice. I skipped the beer :eek:

4 fish oils sups

Total cal: 3200

----------------------------------------------------------------------

Mon Oct 1

30 min moderate bike ride

Meals:

Meal 1: Oats, whey, skim milk, strawberries, walnuts
Meal 2: Plain yogurt, kiwi, whey, almonds
Meal 3: Shake with water, skim milk, whey, raspberries, nat pb
Meal 4: Lean beef, broad beans, flax seed, nat pb & dried apricot for desert
PWO: 2 apples
Meal 5: Chicken breast, brussel sprouts, olive oil, basil
Meal 6: Chicken breast, brussel sprouts, olive oil, basil
Meal 7: Almond butter, whey

3 fish oil sups

Total cal: 2830

31f / 32c / 37p
 
Tues Oct 2

Day 'b' workout 2

All with 90 sec rest

Squat
5 x 102 kg
5 x 112 kg
5 x 117 kg
5 x 117 kg
5 x 122 kg

Deadlift with shrug
5 x 82 kg
5 x 82 kg
5 x 87 kg
5 x 87 kg
5 x 87 or 92 kg ??
*didn't write it down immediately, couldn't remember if i had added the weight and then when i came back someone had dismantled it...

-superset-

Bulgarian Split Squat
5 x 70 lbs
5 x 80 lbs
5 x 90 lbs
5 x 100 lbs
5 x 100 lbs

Step Up
5 x 100 lbs
5 x 110 lbs
5 x 120 lbs
5 x 120 lbs
5 x 120 lbs

Reverse crunch
3 sets of 15

PWO: Banana, whey shake with water

This was my best NROL workout yet. Felt really in tune with the workout and my form is getting better and more natural on squats and deads. It was nice having the long 90 sec. rests. I felt the squats were getting pretty heavy, was drenched by the time I finished the deads. Wore sweatpants this time which saved my shins from the scraping they got last time i did deads. Bss were a pretty good challenge, though I may have gone down a bit fast. Steps ups bet the crap out of me, I could barely do the last 5 right leg. I think i have to be careful not to push off the floor with the other foot, which is kinda instinctual. Overall it was a good one and afterwards I vegd in the sauna for a bit with that mixed feeling of exhaustion and satisfaction you get when you've given it your all. Hoping to repeat it tonight on upper body.

Meals:

Pretty much the same as usual

Total cals: 2900

30f / 32c / 39p

-------------------------------------------------------------------------

Wed Oct 3

Day off
Though it was a day off, I was hungry all day long, possibly because of tough wourkout the night before? There was no chance of keeping to maint. calories.

Total cals: 2850

31f / 26c / 40p
----------------------------------------------------------------------
 
----------------------------------------------------------------------
Thurs Oct 4th

Day 'a' workout 3

All with 60 sec. rest

-superset-

Dumbell incline bench press
10 x 70 lbs
10 x 80
10 x 90
10 x 90

Cable seated row
10 x 46 kg
10 x 48
10 x 54
10 x 58

-superset-

Dumbell shoulder press
10 x 60 lbs
10 x 70
8 x 70(f)
10 x 70

Wide grip lat pulldown
10 x 60 kg
10 x 70
10 x 75
10 x 75

-superset-

Barbell close grip bench press
10 x 47 kg
8(f)x 47
10 x 42
8(f) 42

High pull
10 x 32 kg
10 x 32
10 x 32
10 x 32

Swiss ball crunch
3 sets of 15

Workout was ok. I feel like lower body days are better though- more weight, more sweat,more exhaustion. Next time I'm going to start higher with the db incl, the first two sets were way tooooo easy and a waste of time. Used the whole stack plus extra weights for the seated rows and just starting to get tough, should be able to add some db's next time. Shoulder presses felt good. Would really like to get the bench presses higher, def harder with close grip. Kept weight the same on High Pulls to focus on the form. Pretty exhausted by the end.

Meals:

Total cals: 3080

Weight: looks like I've gone up .5 kilo this week 73.5 kg
----------------------------------------------------------------------

Fri Oct 5th

Jump rope 30 min

Total cals: 3200

I'm trying to shoot for 2700 cal on off days, but I was hungry all day long today. Not sure why? Possibly from yesterdays workout?
 
Sat Oct 6

Day 'b' workout 3

All with 30 sec rest

Squat
15 x 92 kg
15 x 97
15 x 97

Deadlift with shrug
15 x 72 kg
15 x 67
15 x 67

-superset-

Bulgarian Split Squat
15(each side) x 70 lbs
15(each side) x 80
15(each side) x 80

Step Up
15(each side) x 80 lbs
15(each side) x 90 lbs
15(each side) x 90 lbs Just baaaaaaaaaaaarely got to 15.

Reverse crunch
3 sets of 15

PWO: Banana, whey shake with water

This was sheer brutality, the toughest one yet. It was a good thing really, cuz I went into the gym preoccupied with my upcoming date this evening date with this totally hot girl. Well, after the first set of squats my head was clear. In the NROL book it said I'd curse Alwyn at least 12 times before the end of the program, after tonight I've only got like 3 curses left! 15 reps each leg after you've just done 45 heavy squats and 45 deadlifts with only short 30 sec rests is just plain wrong! I worked with the trainer today and he wanted me to do all these stretches afterwards and I just wanted to vomit! He said my form is looking better than ever:). Anyway, I was happy that I made it through all the reps on everything. I was annoyed during the Step ups cuz there were 2 people just standing there watching me (no, not hot babes:( and the damn aerobics people were yelling 1,2,3, blah blah blah and there were like 3 guys leisurely doing bicep curls all while I felt like I was going to die :SaiyanSmilie_anim:

Meals:

Good until after workout, out with hottie, so went for a cheat + drinks :cool:

Total cals: Lots

------------------------------------------------------------------------
Goal: Slow bulk
 
Sun Oct 7th

Day 'a' workout 4 - NROL

All with 90 sec. rest

-superset-

Dumbell incline bench press
5 x 100 lbs
5 x 110
5 x 120
5 x 110
4 x 110 (f)

Cable seated row
5 x 62 kg
5 x 64
5 x 64
5 x 69
5 x 69

-superset-

Dumbell shoulder press
5 x 90 lbs
5 x 90
5 x 90
5 x 90
2 x 90 (f)

Wide grip lat pulldown
5 x 90 kg
5 x 95
5 x 95
5 x 95
4 x 100 (f)

-superset-

Barbell close grip bench press
5 x 52 kg
5 x 52
4 x 57 (f)
5 x 52
4 x 52 (f)

High pull
5 x 32 kg
5 x 37
5 x 42
5 x 42
5 x 42

Swiss ball crunch
3 sets of 15

Pretty good workout and weight increases on everything. Using all possible weight + stuck some plates on top of the stack for the Rows, but can't get anymore weight up there - will need to replace it with something else. Wish I could do more on the CG Bench Press... I'm not sure whether my weight progressions make sense or not, they don't seem to cover that at all in NROL except to say that you should always be breaking records.

I am definitely starting to see some results - both strength and muscle, so I'm feeling a little less worried about the fat gain.

Meals:

Usual chicken, brown rice, nat pb, oats, whey, walnuts, veg & fruit

Total cals: 2850

----------------------------------------------------------------------
Weight: 73.5 Age:39 Goal: Clean bulk
 
WOWOWOWOWWO!!!

you are REALLY doing this thing man.

Off to the gym to swim for me. I was even thinking of taking today off, but you motivated me.

Thx

FF
 
Thanks ff

Mon Oct 8th

Day off. Was planning to do 30 min run, but really busy and couldn't squeeze it in. Anyway I think i needed a rest after two good workouts on sat and sun

Total Cals: 3210
 
Tues Oct 9

Day 'b' workout 4

All with 60 sec rest

Squat
10 x 102 kg
10 x 102
10 x 102
10 x 102

Deadlift with shrug
10 x 82 kg
10 x 82
10 x 77
10 x 72

-superset-

Bulgarian Split Squat
10(each side) x 100 lbs
10(each side) x 90
10(each side) x 90
10(each side) x 90

Step Up
10(each side) x 100 lbs
10(each side) x 100 lbs
10(each side) x 100 lbs
10(each side) x 90

Reverse crunch
3 sets of 15

Another sweat drenching workout. I cheated a few times on the 60 sec breaks, but not by much. The last set of squats was pretty tough. The Deadlifts were a b*tch from the 2nd set on. There were a few times where I had to take my hands off the barbell for a second or two before resuming. I was absolutely soaked by the end of them. BS squats and step ups drained every remaing ounce of energy out of me. I cheated a couple times and rested between sides. It really sucks after you've done the first superset of Bss and SU and you know there are 3 more to go:eek:! After doing the crunches, I just collapsed.

PWO: Apple, dried apricots, whey shake with water

Meals:

Like usual until dinner, ended up going out for Korean BBQ, lot's of meat and veg

Total cals: 3,000 ++

------------------------------------------------------------------------
Goal: Slow bulk
 
CCR said:
Hey man, doing well, I think you've got a good attitude to your diet and routine going :)
Click to expand...

Thanks, the routine i more balanced and challenging than what i was doing before.
 
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